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Mushroom-Barley Soup
By Vicki McClure Davidson
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This mushroom-barley soup is a fabulous food budget stretcher. It is virtually fat-free, has only about 40 calories per serving, and is low in cholesterol. Perfect for teen athletes and vegetarians, as well as families going through financial hardship who need to cut back on the food budget. This soup is earthy and vitamin-packed. Barley is also a good source of dietary fiber and manganese.
Plus, it tastes great! I especially love this when it's wet and storming outside, but this soup is light enough to be served year round, even in the dog days of summer.
I found this recipe some time ago (I can't recall where) and I've since added carrots to it to boost the soup's nutritional level. Leaving the peel on increases the nutrition — but, be sure to scrub the carrots well.
I've been lucky finding, fairly often, 1/2-lb. (8-oz) containers of fresh mushrooms at my local 99-Cent Only store, which keeps this soup in the extremely thrifty range. Avoid paying top dollar for mushrooms — it's no bargain to make if the mushrooms cost more than ground beef. Be patient, and when you see fresh mushrooms go on sale, grab them.
You can also make this soup with canned mushrooms, but I don't really recommend it. It won't be awful, but it just won't taste the same. Once you've tasted this delectable, earthy soup with fresh mushrooms, you'll understand.
Mushroom-Barley Soup
- 1/4 lb. mushrooms, sliced
- 2 quarts vegetable stock, chicken or beef stock, or plain water
- 3 T. pearled barley
- 3 carrots, scrubbed (don't peel), cut into bite-size chunks
- 2 tsp. salt
- 1/4 tsp. black pepper
- 3/4 c. skim milk
- 2 T. all purpose flour
- 2 med. onions, diced
Combine the mushrooms, soup stock or water, pearled barley, carrots, salt, and black pepper in a large stock pot, kettle, or Dutch oven. Cook over low heat 1 hour.
Brown the diced onions in a heavy nonstick skillet over medium high heat. Add to the soup and cook another 30 minutes.
Combine flour and milk in a bowl and add to soup, stirring to avoid lumps and until all flour is incorporated in the broth. Cook soup another 15 minutes.
Serves 8.
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Sources:
NutritionData.com, Barley, (http://www.nutritiondata.com/facts/cereal-grains-and-pasta/5680/2).